Is Lamb Better for You Than Hamburger? A Nutritional Comparison

November 25, 2025 •

4 min read

According to the USDA, a 3-ounce serving of ground lamb contains more healthy omega-3 fatty acids and selenium than a comparable serving of ground beef. This fact is a starting point for anyone considering if lamb is better for you than hamburger, as the nutritional profile of each meat varies significantly depending on the cut and how it's raised.

Quick Summary

This article explores the nutritional content of lamb versus hamburger, analyzing macronutrients, vitamins, and minerals. It details the specific health benefits associated with each meat and factors like fat content, sourcing, and cooking methods. Both are excellent protein sources, but distinctions in fat composition and micronutrients influence overall health impacts.

Key Points

Fat Profile Varies Significantly: Grass-fed lamb typically has a healthier fat profile, with higher omega-3s and CLA, compared to conventional ground beef.
Similar Protein Quality: Both lamb and hamburger are high-quality protein sources, but lamb may be richer in some essential amino acids.
Hamburger's Context Matters: A fast-food hamburger's total calories and unhealthy fats can be dramatically higher than a comparable plain patty due to buns and condiments.
Sourcing and Feeding is Key: The nutritional benefits of either meat are highly dependent on the animal's diet (grass-fed vs. grain-fed) and living conditions.
Cooking Methods Affect Health: Healthy cooking methods like grilling or roasting are better than frying, which can add unnecessary fats and create harmful compounds.
Micronutrient Differences: Lamb contains more selenium, while ground beef often has more zinc, though both are packed with essential vitamins like B12.

A Detailed Look at the Nutritional Profiles

When comparing lamb and hamburger, the term 'hamburger' typically refers to ground beef. A direct comparison depends heavily on the specific fat content of the ground meat. For instance, a lean 90/10 ground beef patty is different from an 80/20 hamburger. However, for a general nutritional overview, we can contrast standard ground lamb with an average ground beef hamburger patty, as sourced from common market products and farming practices.

Macronutrient Breakdown

In a standard 3.5-ounce (100g) serving, lamb tends to have slightly more calories and total fat than an 85/15 ground beef hamburger. The total protein is quite similar, but studies indicate lamb may offer a higher quality of protein due to a richer profile of essential amino acids, including a significantly higher amount of tryptophan.

Protein: Both are excellent and complete sources of protein, providing all essential amino acids for muscle growth and repair.
Fat: Lamb generally has a higher total fat content and can be richer in saturated fat. However, grass-fed lamb contains higher levels of beneficial omega-3 fatty acids and conjugated linoleic acid (CLA), which offers potential health benefits like supporting metabolism and reducing inflammation. A standard hamburger's fatty acid profile is less favorable in this regard.
Carbohydrates: Both lamb and ground beef are naturally very low in carbohydrates, making them suitable for low-carb dietary approaches. However, the inclusion of a bun, toppings, and condiments significantly increases the total carbohydrate and sugar content of a hamburger.

Vitamins and Minerals

Both lamb and hamburger meat are nutrient-dense and packed with essential vitamins and minerals, though some key differences exist:

Vitamin B12: Both are standout sources of vitamin B12, which is critical for brain function and red blood cell formation.
Zinc: Standard hamburger beef is often a slightly better source of zinc, which is vital for immune function.
Iron: As red meats, they both contain highly absorbable heme iron, crucial for preventing anemia.
Selenium: Lamb has an edge in selenium content, an essential antioxidant mineral that plays a role in metabolism.
Other Vitamins: Lamb is typically higher in vitamins like B1, B2, and K, while beef has a slight advantage in B6.

Comparison Table: Lamb vs. Hamburger (per 100g, cooked, standard)


Feature	Ground Lamb (approx.)	Ground Hamburger (approx.)
Calories	Higher (~294 kcal)	Lower (~250 kcal)
Protein	High (~24.5g)	High (~25.9g)
Total Fat	Higher (~21g)	Lower (~15.4g)
Omega-3s	Higher, especially in grass-fed	Lower
CLA	Higher, especially in grass-fed	Lower
Selenium	Higher	Lower
Zinc	Lower	Higher
Omega-3:6 Ratio	More favorable, especially grass-fed	Less favorable

Considerations Beyond Nutrition

When making a choice, several other factors come into play:

Sourcing: The health benefits, particularly related to healthy fats like omega-3s and CLA, are most pronounced in grass-fed lamb. A conventional, grain-fed hamburger will likely have a less desirable fat profile. Knowing the source is key.
Preparation: The way you cook the meat is crucial. Frying in unhealthy oils adds fat and calories. Grilling, roasting, or braising can minimize added fats. Cooking at very high temperatures can also produce harmful heterocyclic amines in any meat.
Accompanying Foods: A hamburger is often served with a carbohydrate-rich bun and high-sodium toppings. A lamb dish, such as a roast with vegetables, can be a more nutritionally balanced meal.
Taste and Versatility: Lamb has a distinct, rich, and earthy flavor, while beef is generally milder. Both are incredibly versatile meats that can be used in a wide array of dishes, from stews to kebabs.

Potential Health Benefits and Risks

Benefits of Lamb:

Rich in high-quality protein, zinc, iron, selenium, and B vitamins.
Grass-fed lamb provides beneficial omega-3s and CLA, linked to reduced inflammation and improved metabolic health.
May help in maintaining muscle mass and preventing anemia.

Benefits of Hamburger (Ground Beef):

An excellent and affordable source of high-quality protein and iron.
A higher zinc content than lamb.
Leaner versions offer a lower-fat, lower-calorie option for those tracking intake.

Risks and Considerations:

Both are red meats. Some studies suggest a link between high red meat intake and increased cancer risk, though this is heavily debated and may relate more to processed meats or cooking methods.
The saturated fat content of both can be high, particularly in fattier cuts or lower-quality beef.

Conclusion

While a direct answer of 'Is lamb better for you than hamburger?' is difficult without specifying the cut and sourcing, grass-fed lamb generally offers a more favorable fat profile due to higher omega-3 and CLA content. However, a lean, responsibly sourced hamburger can be a very healthy protein source with a similar vitamin and mineral profile, and it is often more affordable. The best choice depends on your specific health goals, dietary needs, and budget. For maximum nutritional benefit, choosing leaner, grass-fed options and cooking them without excessive added fat is recommended for both meats.

A final thought: When comparing a standard fast-food hamburger—including the bun and condiments—with a clean, home-cooked lamb meal, the lamb meal is almost certainly the healthier, more nutrient-dense option.

Cooking Recommendations for Health

Choose Lean Cuts: For both meats, selecting leaner ground options is the quickest way to reduce saturated fat intake without sacrificing nutrients.
Opt for Grass-Fed: When possible, choose grass-fed lamb or beef to maximize the beneficial omega-3 fatty acid and CLA content.
Use Healthy Cooking Methods: Grill, roast, or pan-sear with minimal oil. Avoid burning or charring the meat, which can create harmful compounds.
Enhance with Vegetables: Serve your lamb or burger patties with a large portion of vegetables to increase fiber and micronutrient intake. This is particularly important for burgers, where the bun and toppings can add unhealthy calories.
Use Herbs and Spices: Season generously with herbs and spices instead of relying on high-sodium or high-sugar sauces and condiments to add flavor.

For more information on the specific nutritional content of lamb, consider visiting a reputable source like Healthline or the American Lamb Board.

Frequently Asked Questions

Yes, on average, a standard portion of cooked lamb has a slightly higher calorie count and total fat content than an equivalent portion of ground beef, depending on the cuts being compared.

While both are healthy choices, grass-fed lamb often has an advantage, particularly due to higher concentrations of beneficial omega-3 fatty acids and Conjugated Linoleic Acid (CLA) compared to grass-fed beef.

Both are excellent, complete protein sources. Ground beef typically has a marginally higher protein content per serving, but the protein in lamb is considered higher quality due to a richer essential amino acid profile.

Both are great sources of bioavailable heme iron. While specific content can vary, ground beef may have slightly more iron on average.

To make a hamburger healthier, use leaner ground beef (90/10 or higher), opt for whole-grain buns or a lettuce wrap, and pile on plenty of fresh vegetables instead of high-sodium condiments or cheese.

The fat composition differs. Grass-fed lamb typically has a higher percentage of healthy polyunsaturated fats, including omega-3s and CLA, while standard ground beef has a less favorable fatty acid profile.

For weight loss, leaner ground beef or leaner cuts of lamb may be a better option due to lower calorie density. However, portion control and cooking method are more important than the type of meat itself.